While losing weight may seem like a cakewalk for some people, it may be a constant struggle for a majority of us. It is believed that certain weight loss methods may work well for some body types, they may not fetch the same results for others. However, we would like to list down important weight loss tips that are evidence based and universal, and would work for every single person. In this post, we list out 15 such universal and effective weight loss tricks that absolutely work.
1. Drink more than 2 liters of water every single day. Start your day with a glass of hot water – it helps to reset metabolism, flush out toxins, and helps boost the fat-burning process.
2. Increase protein and fiber in daily diet. Protein and fiber keep you full for longer, curb appetite, boost metabolism, and helps with the overall weight loss process. Check out the weight loss diet on the Rati Beauty app for protein and fiber rich meal plans.
3. Switch to green tea instead of regular tea. Green tea has a high amount of antioxidants as well as phytochemicals like polyphenols in it. Swapping green tea with regular tea will boost metabolism, flush out toxins, and aid with weight loss.
4. Completely avoid junk food. Junk food is made from unhealthy ingredients that have a lot of empty calories that lead to weight gain. Totally avoid all junk food.
5. Keep aside 40 minutes to 1 hour in a day for exercise. Exercise helps to reduce stress, burn calories, and improve the function of fat-burning hormones and enzymes. Check out exercise routines on the Rati Beauty app that you can do in the comfort of your home.
6. Cut out white sugar, white flour, and refined carbs. Sugar, refined carbs, and white flour are low in nutrients and high in empty calories that spike insulin and lead to weight gain instead. Added sugar is probably the number #1 roadblock preventing you from getting fit or losing weight for that matter. Sugar spikes insulin levels, which is a hormone that not only regulates blood sugar, it also triggers fat storage and raises inflammation in the body, increasing the risk of developing life-threatening diseases. Refined sugar is the biggest offender when it comes to adding calories without providing any nutritional benefit. So, the first step to getting fit is giving up on added sugar.
7. Avoid processed food which have loads of empty calories and spike insulin, making it difficult to lose weight.
8. Practice portion control in every meal. Without proper portion control, it is difficult to get into calorie deficit (which is essential to lose weight). Read about “10 tips to practice portion control for weight loss.”
9. Eat nutrient-dense food – Most nutrient-rich foods can have vitamins, minerals, protein, fiber, phytochemicals, antioxidants, etc., and would be low in sugar, starch, and unhealthy fats. For example, a cup of white rice would have approximately 242 calories (most of them carbs) and the same quantity of brown rice would provide 216 calories (most of which would be complex carbs, magnesium, manganese, potassium, selenium, protein, and fiber!) When you are on a calorie deficit diet to lose weight, it makes sense to spend your precious calories on nutrient-dense foods. Here’s the list of 21 Most Nutrient Dense Foods to Accelerate Weight Loss to get you started.
10. Reduce frequent snacking: When you snack frequently, insulin rises, and stores all the extra calories into fat form. To avoid insulin spikes, stick to meal and snacking plans on the Rati Beauty weight loss diet.
11. Eat low glycemic fruits such as berries, apples, melon, etc. It is not right to give up fruits while trying to lose weight. Instead pick low-glycemic fruits such as blueberries, apples, oranges, watermelon pineapple, strawberries, avocado, grapefruit, etc., that have fiber and loads of nutrients that aid with fat burning.
12. Eat slowly and take pauses in between. Studies have shown that people who eat quickly without chewing food properly tend to put on weight more rather than the ones who eat slowly. It is essential to chew the food thoroughly and avoid gulping it down your throat. When you eat quickly, you are unknowingly eating more food and calories. When you eat too fast, your brain doesn’t get the signal to stop once you are full. This means that you often eat more than you actually require. Another interesting fact is that the brain takes about 20 minutes to register that you have eaten food and by slowing down, you can actually reach satiation point during the eating process itself and stop yourself from piling on extra pounds.
13. Stop eating when you are 80% full. This one simple rule can boost your weight loss and improve overall health as well – stop eating when you are 80% full! This practice promotes putting a stop to eating once a person reaches 80% satiety. It’s a part of mindful eating where one is alert about cues from the body when the satiety point has been reached. For weight loss to happen, it is important to remain in calorie deficit, and hara hachi bu (eat until 80% full in Japanese) is an effective eating practice that can help us shed weight by keeping us in calorie deficit. In short, eating only until 80% full will help you eat less, lose weight, and live longer and healthier. Here’s a detailed post on How To Eat Until 80% Full to Lose Weight.
14. Practice NEAT activities. Being on your feet throughout the day helps in burning calories and keeps metabolism robust. One hour of gymming is never enough to lose weight, keep moving throughout the day and practice NEAT activities. NEAT stands for non-exercise activity thermogenesis and is the energy we use for everything we do in our day-to-day life except for when we are sleeping or exercising. Using the stairs instead of the lift, squatting on the floor to lift something up, walking while talking on the phone, every activity we do while being on our feet, comes under NEAT. All these activities help to burn some amount of calories and these bits of calories spent here and there, add up to a considerable amount when you are trying to lose weight.
15. Sleep for at least 7 hours each night. Get Loads of Zz’s! Sleep deprivation and weight gain are closely linked. When you compromise on sleeping hours (less than 7 hours of uninterrupted sleep each night), you are not allowing the body to recover and rejuvenate. In fact, poor sleeping habits are a precursor to many lifestyle diseases. To prevent weight gain, to reduce stress, and to wake up with full of energy the next day, sleep for 7 hours or more.